Draglist's Journal, 17 Feb 14

Official weigh in (every three days, minimum) of 214.8. Still working off the indulgence day on Saturday.

Starting to wonder about IIFYM. Compared my Tanita readings to those from one month ago and frankly, taking just those two days, there is not an appreciable difference. I have found myself at the end of the day having to stuff more calories and protein into myself after I'm already full. I'm wondering if I should give it two more weeks like this or make a modest adjustment. Pondering...

Here are the 2/17/14 Tanita Numbers (at end of 16:8 fast, post 815 calorie treadmill workout -- still showing the overnight dehydration):

Weight - 214.8
Total body fat pct - 18.4
Total body water pct - 57.4
Visceral fat rating - 10
Muscle mass lbs. - 166.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4124 (BMR 2317)
Metabolic age - 30
97.4 kg Lost so far: 50.0 kg.    Still to go: 4.4 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 17 February 2014:
2260 kcal Fat: 105.98g | Prot: 226.27g | Carbs: 127.77g.   Breakfast: Now Real Food Golden Flax Seeds, Navitas Naturals Organic Raw Chia Seeds, Konsyl Psyllium Fiber, Crystal Farms All Whites 100% Liquid Egg Whites, Goat Cheese, Grapefruit. Lunch: Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Lucerne 2% Low Fat Cottage Cheese, Konsyl Psyllium Fiber. Dinner: Konsyl Psyllium Fiber, Roast Beef, Heba's Health Foods Spinach Pie, Grape Leaves Stuffed with Rice, Syntrax Nectar Latte Cappuccino Whey Protein Isolate. Snacks/Other: Vitafusion Vitafusion Power C Gummy Vitamins, Vitafusion Vitafusion Calcium Gummy Vitamins, Nature Made Nature Made Adult Gummies Fish Oil, vitafusion vitafusion 027917022703, vitafusion vitafusion Vitafusion vitamin d3, Schiff Schiff Probiotic Gummies. more...
3040 kcal Exercise: Housework - 8 minutes, Walking (brisk) - 4/mph - 1 hour and 36 minutes, Sleeping - 8 hours and 51 minutes, Resting - 13 hours and 25 minutes. more...
Gaining 3.0 kg a Week

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IMHO... Considering you've started the program and planned on doing it for a month, might be a good idea to stick with it for the designated time. Diets work differently and perhaps this one is the same.  
17 Feb 14 by member: ClassicRocker
Thanks. I guess it is only two more weeks. One of the possible adjustments is to reduce the number of 'workouts' I track. I put '5' into the IIFYM calculator, but I'm doing an hour on the treadmill three days a week and an hour of weightlifting three days a week. So, I'm wondering if the treadmill work qualifies for their calculator. Should I try '3' in that calculator for workouts? I imagine the total calories and carb targets will go down a bit. Anyway, still thinking about it. Thanks for the input. 
17 Feb 14 by member: Draglist
I tend to eat quite strictly in general. Fruits and veggies, whole grains in moderation, clean meats which means lower fats and as much as possible, unprocessed foods. (I hated advanced chemistry, why would I ingest it.) I think IIFYM has it's place. I basically believe in 90% compliance for when I'm not cutting weight. I'm not sure it's a bad thing when cutting either. I view 'bad' choices as an acceptable deviation while staying within my calories, I believe it helps us reduce binging. It's simply an accepted part of 'better' diet. IIFYM does not consider nutrients and I believe their important. Also, I think when you're younger, 'bad' choices, which I should probably call less optimal choices, are more easily dealt with by the body. Now that I'm in my 50s, the Coke, Sweettarts, and Sugar Crisp (and now you know all my dirty little secrets) are far less tolerable to our systems. Keep an open mind and try it for yourself. I believe you're like me. You're too old to believe you know everything now. 
17 Feb 14 by member: northernmusician
I agree with all of that. I eat very simply (and largely, naturally), too, and save my 'goodies' for those few times when we go out. I'll cop to having a carton of 'A&W Ten' in my fridge, and I have one of those every other day or so. I love Sweettarts (and LOVE Smarties)! My absolute favorite is Jordan Almonds, but those are a super rare treat. I would eat Granola all day long, but that's a no-no. I did buy a few bags of it from a local vendor at a farmer's market Saturday, but my intake will be registered in tablespoons, sadly. I'm enjoying learning something new every week and using the old bod as a science experiment, but the results of the research are painfully slow sometimes! 
17 Feb 14 by member: Draglist
Is the workout any different from the beginning of your original workouts? Interesting thought about 3 vs 5. Do they have a contact addy where you could write and ask them how to calculate the treadmill workout? Just totally amazed you're forcing yourself to eat.  
17 Feb 14 by member: ClassicRocker
Well, I've greatly expanded them, actually. I used to to 32 minutes per treadmill session. That was two minutes to get my heartbeat into the fat burning zone and then 30 minutes after that. Then I started increasing it by a minute a day and then one day while I was feeling great, I said 'screw it' and headed for an hour. Now I do an hour every time I get on. I take the calories that my machine says I burned and plug that into FatSecret. Since I'm working on a ten degree grade, the calorie burn is higher than FS would calculate for an hour workout at 4mph. So I choose whatever number of hours and minutes equates to what my machine says I burned (today, that was an hour and 36 minutes on FS to equal the 815 calories I burned). So, I'm going to stick with that... an hour at my target heart rate (118 bpm). I started doing a half hour for my weight lifting, but have increased that to an hour as I've added more reps. I'm frankly not lifting enough weight, so I'm adding reps. The more I read tells me I need heavier weights and fewer reps, but the dumbbells are working to a degree and I don't have to turn our family room into a Gold's Gym. If I can work a gym into my work schedule again, I may start lifting the appropriate amount. I do ten dumbbell exercises that hit all the major muscles and I do between 30 to 60 reps (or until I can't do any more). Some muscles are better developed than others! Yes, on the eating thing, I really got used to eating less over the past two years and I find myself stuffing myself to get the intake where IIFYM says it needs to be. Crazy, but you can see 'jokes' about this on their site where folks have the same issue... 
17 Feb 14 by member: Draglist
I begin with walking, then go right to kettle bell. Not the fancy type exercises the younger set do. I do the ones for 50+, so they're pretty subdued. Then finish up with strength training. I've gone back and forth on increasing weight or reps. I actually cut back on my weight and increased reps. Primarily because I did something to my right arm. I can't seem to lift anything heavier then 10lbs. Perhaps with proper training I could learn to do it, but at 5-8 lbs, and more reps, I feel it. So I consider myself changing up my program. I really don't think you can go wrong with any exercise. Some say cardio/walking doesn't help weight loss. That's how I lost my first 40. Just walking and watching food intake. Any exercise is good exercise. It all depends on what your goals are. Buff, 6 pack? I just want to burn fat.  
17 Feb 14 by member: ClassicRocker
Yes, I'm in the same boat. I may be developing a six pack under there, but it's hidden by the loose skin that used to house my 340 lbs. Comically, I can 'move it' by flexing my stomach muscles, but don't look for that on YouTube any time soon! LOL. For what it's worth, my son bought me a pair of 10 lbs. dumbbells for Christmas and that's what I'm using. I do the Top Ten dumbbell exercises from this website: http://www.dumbbell-exercises.com, except I do squats instead of the lunges. 
17 Feb 14 by member: Draglist
Smarties. You had to mention smarties. :( 
17 Feb 14 by member: northernmusician
Yeah, I've got excellent muscle control. Can pull my gut in tight. Let it go and OH UH, there's the flab. Unless I lose down to 130, I will always have it and that's not my goal. Getting very comfortable where I'm at and 160 is looking very good. My anticipated goal. But would love to lose back fat. Can't suck that in. NM... Smarties... always stole them from my sons trick or treat bag. Love them. Even more then chocolate.  
17 Feb 14 by member: ClassicRocker
LOL. Sorry, guys. It's true that I've largely lost 'cravings' for sweets, I still have not lost my taste for them and I really enjoy them when I do have them! 
17 Feb 14 by member: Draglist


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